Seared Coriander Scallops with Bok Choy and Hoisin

Gluten Free
Dairy Free
Health score
20%
Seared Coriander Scallops with Bok Choy and Hoisin
45 min.
2
240kcal

Suggestions

Ingredients

  •  baby bok choy cut lengthwise into eighths
  • tablespoon coriander seeds crushed
  • teaspoons ginger fresh minced peeled
  • tablespoons hoisin sauce 
  • 0.8 cup orange juice fresh
  • teaspoons oriental sesame oil 
  • 10 large sea scallops 
  • tablespoons water 

Equipment

  • bowl
  • frying pan
  • paper towels
  • whisk
  • tongs

Directions

  1. Whisk orange juice, hoisin sauce, and ginger in small bowl. Pat scallops dry on paper towels.
  2. Sprinkle coriander seeds over top of scallops, pressing to adhere.
  3. Heat sesame oil in large nonstick skillet over high heat.
  4. Add scallops, coriander side down, and cook just until opaque in center, turning once, about 1 1/2 minutes per side.
  5. Transfer scallops to plate.
  6. Add bok choy and 2 tablespoons water to skillet; sauté until wilted, about 2 minutes. Using tongs, divide bok choy between 2 plates, then top with scallops.
  7. Add hoisin mixture to same skillet; boil until reduced to 1/3 cup, about 2 minutes.
  8. Drizzle sauce over scallops and bok choy.
  9. *Hoisin sauce, a thick mixture of ground soybeans, garlic, chiles, and spices, is used as a condiment and ingredient in Chinese cooking. It can be found in the Asian foods section of many supermarkets and at Asian markets.

Nutrition Facts

Calories240kcal
Protein34.83%
Fat22.37%
Carbs42.8%

Properties

Glycemic Index
33.5
Glycemic Load
4.98
Inflammation Score
-10
Nutrition Score
20.015217361243%

Flavonoids

Eriodictyol
0.16mg
Hesperetin
11.11mg
Naringenin
1.99mg
Myricetin
0.05mg
Quercetin
0.23mg

Nutrients percent of daily need

Calories:239.65kcal
11.98%
Fat:5.92g
9.11%
Saturated Fat:0.9g
5.64%
Carbohydrates:25.49g
8.5%
Net Carbohydrates:22.64g
8.23%
Sugar:13.34g
14.83%
Cholesterol:36.48mg
12.16%
Sodium:923.47mg
40.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.75g
41.49%
Vitamin C:98.04mg
118.84%
Vitamin A:5219.96IU
104.4%
Phosphorus:533.79mg
53.38%
Vitamin B12:2.12µg
35.25%
Selenium:20.25µg
28.93%
Calcium:167.15mg
16.71%
Potassium:552.52mg
15.79%
Magnesium:56.33mg
14.08%
Folate:55.8µg
13.95%
Iron:2.15mg
11.95%
Fiber:2.85g
11.41%
Zinc:1.59mg
10.59%
Vitamin B3:1.68mg
8.41%
Vitamin B6:0.16mg
7.99%
Vitamin B1:0.1mg
6.75%
Manganese:0.13mg
6.56%
Copper:0.13mg
6.36%
Vitamin B2:0.09mg
5.47%
Vitamin B5:0.51mg
5.14%
Source:Epicurious